Stuck at the Office This Week? Try These Desk Exercises

If you're actually reading this today, there's a good chance you're back at work while many of your friends and colleagues are still out enjoying their holiday. There's also a good chance you've been indulging in home cooking, holiday cookie trays and a relaxed workout schedule over the long weekend (Wait, that wasn't just me, right?), and you know this weekend coming up won't be much better.

So for the next few days, why not take advantage of your absentee boss, empty office and relaxed dress code, and squeeze in a workout while in your cube? The following moves, created by Shay Kostabi–a trainer at Flywheel Sports in New York City and a fitness expert for Moore Trainer Power Bands can all be done in the office (Most right at your desk!) with nothing but a resistance band. You want the flat kind that forms a loop, not the round tubes with handles on each end. OR, you can get Moore Trainer’s package of four Velcro bands for $90. Because there’s nothing like finishing up those year-end deadlines–while also getting a head start on 2013.

LEG ABDUCTIONS

While seated at your desk chair, position your resistance band around both legs, halfway between your hips and knees. Roll shoulders back and sit up tall. Press heels firmly into the floor about hip-distance apart, and pull the band apart using your abductor muscles. Do 3 sets of 20 reps.

CALF RAISES

Keep feet hips distance apart, knees in line with hips, gently pressing outward on the band. Lift heels off the floor and press back down, imagine you are pushing down on a small squishy ball to create some resistance. Aim for 100.

CARDIO TIME!

Take a break and run or jog up and down your office stairwell with the Moore Trainer bands around your upper legs. Set a timer and do as many flights as you can in 10 minutes; if you have a iPod handy, make yourself a 10-minute playlist to keep your motivation going.

KNEE TUCKS

Back at your desk, sans band: If your chair has wheels, swap it for one without. Slide down to the front edge of the chair and wrap your hands around the sides, 2 inches behind your hips. Lean back a few inches, shoulders back, with a long spine. Press inner thighs together, knees slightly bent and draw navel in. Lift legs up off the floor using only your abdominals, driving knees up toward your chest. Do 3 sets of 10 to 12 reps.